Exercises for the development of the pectoral muscles.
One of the most common chest exercises is push - ups. This is a great way to work out the chest without special sports equipment. This is also a very good exercise, because it involves several muscles and joints. This means that it works not only with the chest, but also with the arms, shoulders, body and legs.Push-ups
There is nothing better for working out the pectoral muscles, arms and body than the good old push-ups. The traditional option is a great way to work out the upper body without special equipment.
1. Get on all fours, placing your hands a little further than the width of your shoulders.
2. Raise your knees to rest on the floor on your hands and toes. Keep your abs in tension and make sure that your body is in a straight line from head to toe.
3. Bend your arms at the elbows and "press" down until your elbows are at an angle of about 90 degrees.
4. Repeat 1-3 sets of 10-16 repetitions.
Recommendations
* Do not move your chin. Keep your head down so that your neck is in line with the rest of your body throughout the entire movement.
* Avoid sagging in the middle. If you can't keep your body straight, then get down on your knees.
Modified push-ups
This modified version of the push-ups on the knees gives additional support to the back and upper body. If you are a beginner or you don't have much upper body strength, this is a good step to start.
1. Stand on all fours, with your hands slightly apart from the width of your shoulders.
2. Lower your knees to the floor to lean on your hands and straighten your back in one line from your head to the back of your knees.
3. Tighten your abs and, keeping your back straight, bend your elbows and lower your body to the floor until your elbows are at a 90-degree angle.
4. Perform 1-3 sets of 10-16 repetitions.
Recommendations
* Do not move your chin. Keep your head down so that your neck is in line with the rest of your body throughout the entire movement.
* Control the correct technique so that the exercise is not given to you easier due to incorrect execution.
Push-ups on a gym ball
The ball makes the exercise easier or harder, depending on where you place it. For example, you can rest your feet on the ball, which is a more difficult push-up.
If you need simplification, move the ball up (so that your shins or thighs rest on the ball).
Recommendations
* Do not move your chin. Keep your head down so that your neck is in line with the rest of your body throughout the entire movement.
* If necessary, move the ball to provide more support. If you hold the ball under your hips or upper thigh, this will provide maximum support for the body.
* Keep your body straight. Do not bend in the middle and do not allow the shoulder blades to rise up. Your upper back should be flat and fixed.
Push-ups with a stuffed ball
The advantage of push-ups is that there are so many variations that you can always find an option that is right for you. This exercise is great for the upper body, but it can also be suitable for the core muscles.
Lifting one hand with a stuffed ball becomes even more difficult, and rolling the ball from hand to hand involves the press and adds a dynamic element that is not often found in traditional push-ups.
1. Take a push-up position on your knees (easier) or on your toes (harder). Make sure that the body is aligned in a straight line, the press is tense, and the back is straight.
2. Put one hand on the stuffed ball, and rest the other on the floor. Align the technique and then do a push-up.
3. Push back, roll the ball across the floor to the other hand and go down in a push-up.
4. Continue rolling the ball for each push-up, making 1-3 sets of 10-16 repetitions.
Recommendations
* You can use lighter balls and dumbbells, which will make this exercise a little easier.
* Keep your body straight. When raising one hand, you may not have the same range of movements, so only lower yourself as far as you are comfortable, while maintaining the correct shape.
* Do not bend in the middle and do not allow the shoulder blades to rise up. Your upper back should be flat.
Bench press
Bench press is another important traditional exercise for large chest muscles. The shoulders and triceps are also involved in this exercise, which makes it difficult. Alternatively, try doing a bench press on an inclined bench that will be aimed at the upper chest.
1. Lie down on a bench or floor. Start with a barbell fixed above the chest. Place your hands on the crossbar slightly wider than your shoulders.
2. Tighten your chest until your arms are fully straightened and your elbows are stable.
3. Bending your arms at the elbows, lower the weight down until the barbell touches your chest. This usually means that your elbows are just below chest level.
4. Do 1-3 sets of 8-16 repetitions.
Recommendations
* Keep your abs tense throughout the entire movement to protect your back.
* Keep the movement slow and controlled - try not to use inertia.
Dumbbell press from the chest
Performing a chest press with dumbbells instead of a barbell can add another element, since now both hands must work independently of each other. This is great for working with both sides of the body, and the dumbbell press from the chest will be a good addition to the barbell exercise.
1. Lie down on a bench, take weights in each hand and place your hands directly over your chest. Hold the dumbbells as one barbell (in a straight line perpendicular to the body).
2. Bend your arms at the elbows and raise your forearms with dumbbells in the palms up until the elbows are just below the chest (the arms should be like goal posts).
3. Lift the weights up, fully extending your arms, and bring them closer to each other.
4. Do 1-3 sets of 8-16 repetitions.
Recommendations
* Keep your abs tense throughout the entire movement to protect your back.
* Keep your movements slow and controlled and try not to use inertia.
Chest press with dumbbells (alternating)
This interesting version of the traditional dumbbell press from the chest is more difficult than it seems, especially if you do it on an exercise ball. By alternating hands, you add a new dynamic when you need to engage the body to keep the body stable.
When doing this version of the bench press, you may need to lighten the weight. You can also try it on the bench or on the floor before moving on to the exercise ball.
1. Lie down on a bench, a ball or the floor. Take weights in each hand and place your hands directly over your chest, the dumbbells should be perpendicular to your body.
2. Keep your left arm in place, bending your right elbow and lowering your right arm down until it is at chest level or just below it (the arm should look like a goal post).
3. Raise your hand up, and then repeat the movement with your left hand, holding your right hand in place.
4. Continue to alternate sides, using the press so that the torso does not move.
5. Do 1-3 sets of 8-16 reps for each hand.
Recommendations
* Keep your abs tense throughout the entire movement to protect your back.
* Keep the movement slow and controlled - try not to use inertia.
